Table of ContentsView AllTable of ContentsGood Gut Health FoodsBad Gut Health FoodsBonus: Gut Health Foods With Prebiotics
Table of ContentsView All
View All
Table of Contents
Good Gut Health Foods
Bad Gut Health Foods
Bonus: Gut Health Foods With Prebiotics
There is no concrete definition of “gut health,” but it often refers to the health of the 300–500 different species of microorganisms—such as bacteria—that live in the large intestine and make up thegutmicrobiome, or gutmicrobiota.
The gut microbiome bacteria help break down food for the body to use efficiently. Gut health is also linked to overall health. Approximately 70% of the body’s immune system is in the gut. Gut health has also been associated with autoimmune diseases, gastrointestinal disorders,mental health, cardiovascular disease, and more.
Some foods we eat—such as yogurt and whole grains—can help promote a healthy gut microbiome.
This article will discuss types and examples of foods to eat for gut health, some foods to limit or avoid, and the importance of probiotics versus prebiotics.
Alberto Gagliardi / Getty Images
Five Gut Health Foods to Try
The gut acts like a gatekeeper for the body. Along the walls of the intestines, a layer of cells creates a boundary between what is inside the gut and what is absorbed and circulated through the body. Along with a mucosal layer, gut microbiota, and the immune system, these cells form thegut barrier.
A rich, diverse microbiota is necessary to withstand external threats.
Eating a nutritionally balanced diet with a wide variety of foods thatpromote gut healthis essential for:
Five foods that are good for your gut health are outlined below.
Fiber
Getting enough dietary fiber is important for gut health, including maintaining the diversity of gut microbiota and lowering the risk of infection from pathogens.
A high-fiber diet can also help with the following:
It has also been linked with a reduced risk of health conditions such as heart disease,type 2 diabetes, andcolon cancer.
Conversely, a low-fiber diet mayreduce the amount of beneficial microbiotaand also increase the growth of pathogenic (potentially disease-causing) bacteria.
Aim for about 18–38 grams of fiber per day from various sources as a general guideline.
Foods that are high in fiber include:
Fermented Foods
Fermented foods have been through a process that uses yeast and bacteria to break down their sugars.
Live cultures are used to make fermented foods. Common strains includelactobacillusandbifidobacteria.
A diet rich in fermented foods has been associated with increased microbial diversity and may decrease some markers of inflammation.
High heat can kill the beneficial probiotics (live microorganisms intended to have health benefits) in fermented foods. Mix them in at the end or use them as a topping instead of cooking them on high heat.
Fermented foods include:
Polyphenols
Polyphenolsare compounds found in plants that are not easily digested in the stomach. Microorganisms in the colon metabolize them.
More research is necessary, butpolyphenolsmay promote helpful gut bacteria and inhibit invasive species.
Sources of polyphenols include:
Omega-3 Fatty Acids
Omega-3 fatty acids are a family ofpolyunsaturatedfatty acids that may helprestore balancedhealthy microbiota, strengthen the gut wall, and decrease inflammatory microorganisms.
Sources of omega-3 fatty acids include:
Water
Getting enough liquids—particularly water—is essential for gut health.
Adequate water consumption may also be associated with an increased diversity ofgut bacteria.
Mastic Gum: How Does It Benefit Gut Health?
Three Gut Health Foods to Avoid or Limit
Regarding gut health, it’s more important to look at the overall diet than each individual food, but some foods are better to limit or avoid. Foods to avoid for a healthy gut are outlined below.
Ultra-Processed Foods
Though most foods involve some level of processing, try to eat foods that are as close to their natural state as possible. For example, a whole apple is a better source of fiber than applesauce or apple juice.
Highly processed foods may contain added sugar, salt, and saturated or trans fats. This can influence gut health.
They may also have additives like emulsifiers and artificial sweeteners. While food additives are generally considered safe, some studies suggest they can negatively influence the gut microbiota.
Ultra-processed foods may include:
Greasy Fried Foods
Foods that arehigh in saturated fats—such as fried foods, burgers, chips, and other greasy foods—can be difficult to digest and lead to stomach upset such as heartburn.
Artificial Sweeteners
Though more research is necessary, some evidence suggests that certain artificial sweeteners, includingaspartame,sucralose,andsaccharin, may negativelyimpact the balance and diversityof the gut microbiota.
Probiotics vs. PrebioticsA closer look at probiotics and prebiotics:Probiotics FactsProbiotics are live microorganisms that provide health benefits when administered in adequate amounts.Probiotics can be found in certain foods, such as fermented foods. They are also available as a supplement containing live bacteria.Probiotics supplements are poorly regulated and can vary widely in efficacy.Healthy adults and older children who are not on antibiotics likely do not need probiotic supplements. They may be helpful in certain circumstances, such as with older adults and young children, after antibiotic use, or for diarrhea. Talk to your healthcare provider before taking probiotic supplements.When getting probiotics from food, eating foods containing probiotics regularly is best, though no established ideal frequency for doing so exists.Prebiotics FactsPrebioticssupport increased levels ofshort-chain fatty acidsand feed beneficial microbiota.Prebiotics include indigestible carbohydrates and fibers such asinulin, pectins, resistant starches, gums, and fructooligosaccharides.Prebiotic supplements exist, but many foods contain them naturally.
Probiotics vs. Prebiotics
A closer look at probiotics and prebiotics:Probiotics FactsProbiotics are live microorganisms that provide health benefits when administered in adequate amounts.Probiotics can be found in certain foods, such as fermented foods. They are also available as a supplement containing live bacteria.Probiotics supplements are poorly regulated and can vary widely in efficacy.Healthy adults and older children who are not on antibiotics likely do not need probiotic supplements. They may be helpful in certain circumstances, such as with older adults and young children, after antibiotic use, or for diarrhea. Talk to your healthcare provider before taking probiotic supplements.When getting probiotics from food, eating foods containing probiotics regularly is best, though no established ideal frequency for doing so exists.Prebiotics FactsPrebioticssupport increased levels ofshort-chain fatty acidsand feed beneficial microbiota.Prebiotics include indigestible carbohydrates and fibers such asinulin, pectins, resistant starches, gums, and fructooligosaccharides.Prebiotic supplements exist, but many foods contain them naturally.
A closer look at probiotics and prebiotics:
Probiotics Facts
Prebiotics Facts
Prebioticsare not found in all high-fiber foods, but many foods do contain them.
The highest sources of prebiotics include raw:
Prebiotics can also be found in foods such as:
Probiotics and Added SugarSome commercial foods with probiotics contain added sugar. These can include yogurts,kombucha, and other probiotic drinks.Look for versions without added sugar or artificial sweeteners. One example of this is plain yogurt.
Probiotics and Added Sugar
Some commercial foods with probiotics contain added sugar. These can include yogurts,kombucha, and other probiotic drinks.Look for versions without added sugar or artificial sweeteners. One example of this is plain yogurt.
Some commercial foods with probiotics contain added sugar. These can include yogurts,kombucha, and other probiotic drinks.
Look for versions without added sugar or artificial sweeteners. One example of this is plain yogurt.
Summary
The microorganisms in our gut—called the microbiome or microbiota—canaffect our health. What we eat can impact our gut health.
Eating a diet that includes a wide variety of foods high in fiber, probiotics (such as fermented foods), polyphenols, and omega-3 fatty acids can help support gut health. Getting enough fluids, particularly water, is essential tokeep the gut healthy.
Foods that contain prebiotics, such as garlic, onions, and whole grains, help to feed beneficial microbiota.
Ultra-processed foods, greasy foods, and artificial sweeteners can negatively affect gut health and are best limited or avoided.
16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Quigley EMM.Gut bacteria in health and disease.Gastroenterol Hepatol (NY). 2013 Sep;9(9):560-9.Canadian Digestive Health Foundation.How nutrition can support gut health and the immune system.Rinninella E, Raoul P, Cintoni M, et al.What is the healthy gut microbiota composition? A changing ecosystem across age, environment, diet, and diseases.Microorganisms. 2019;7(1):14. doi:10.3390/microorganisms7010014Zhang P.Influence of foods and nutrition on the gut microbiome and implications for intestinal health.IJMS. 2022;23(17):9588. doi:10.3390/ijms23179588Better Health.Gut health.Harvard T.H, Chan.The microbiome.Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al.Therapeutic benefits and dietary restrictions of fiber intake: a state of the art review.Nutrients. 2022 Jun 26;14(13):2641. doi:10.3390/nu14132641University Hospitals.Nutrition for gut health.UMass Chan Medical School Center for Applied Nutrition.Fermented foods for gut health.Cory H, Passarelli S, Szeto J, et al.The role of polyphenols in human health and food systems: a mini-review. Front Nutr. 2018;5:87. doi:10.3389/fnut.2018.00087Sorrenti V, Ali S, Mancin L, et al.Cocoa polyphenols and gut microbiota interplay: bioavailability, prebiotic effect, and impact on human health.Nutrients. 2020;12(7):1908. doi:10.3390/nu12071908National Health Service.Good foods to help your digestion.Nicklas TA, O’Neil CE, Fulgoni VL.Consumption of various forms of apples is associated with a better nutrient intake and improved nutrient adequacy in diets of children: National Health and Nutrition Examination Survey 2003–2010.Food & Nutrition Research. 2015;59(1):25948. doi:10.3402/fnr.v59.25948Singh AK, Cabral C, Kumar R, et al.Beneficial effects of dietary polyphenols on gut microbiota and strategies to improve delivery efficiency. Nutrients. 2019;11(9):2216. doi:10.3390/nu11092216Hills R, Pontefract B, Mishcon H, et al.Gut microbiome: profound implications for diet and disease.Nutrients. 2019;11(7):1613. doi:10.3390/nu11071613Harvard Health Publishing.Feed your gut.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Quigley EMM.Gut bacteria in health and disease.Gastroenterol Hepatol (NY). 2013 Sep;9(9):560-9.Canadian Digestive Health Foundation.How nutrition can support gut health and the immune system.Rinninella E, Raoul P, Cintoni M, et al.What is the healthy gut microbiota composition? A changing ecosystem across age, environment, diet, and diseases.Microorganisms. 2019;7(1):14. doi:10.3390/microorganisms7010014Zhang P.Influence of foods and nutrition on the gut microbiome and implications for intestinal health.IJMS. 2022;23(17):9588. doi:10.3390/ijms23179588Better Health.Gut health.Harvard T.H, Chan.The microbiome.Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al.Therapeutic benefits and dietary restrictions of fiber intake: a state of the art review.Nutrients. 2022 Jun 26;14(13):2641. doi:10.3390/nu14132641University Hospitals.Nutrition for gut health.UMass Chan Medical School Center for Applied Nutrition.Fermented foods for gut health.Cory H, Passarelli S, Szeto J, et al.The role of polyphenols in human health and food systems: a mini-review. Front Nutr. 2018;5:87. doi:10.3389/fnut.2018.00087Sorrenti V, Ali S, Mancin L, et al.Cocoa polyphenols and gut microbiota interplay: bioavailability, prebiotic effect, and impact on human health.Nutrients. 2020;12(7):1908. doi:10.3390/nu12071908National Health Service.Good foods to help your digestion.Nicklas TA, O’Neil CE, Fulgoni VL.Consumption of various forms of apples is associated with a better nutrient intake and improved nutrient adequacy in diets of children: National Health and Nutrition Examination Survey 2003–2010.Food & Nutrition Research. 2015;59(1):25948. doi:10.3402/fnr.v59.25948Singh AK, Cabral C, Kumar R, et al.Beneficial effects of dietary polyphenols on gut microbiota and strategies to improve delivery efficiency. Nutrients. 2019;11(9):2216. doi:10.3390/nu11092216Hills R, Pontefract B, Mishcon H, et al.Gut microbiome: profound implications for diet and disease.Nutrients. 2019;11(7):1613. doi:10.3390/nu11071613Harvard Health Publishing.Feed your gut.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Quigley EMM.Gut bacteria in health and disease.Gastroenterol Hepatol (NY). 2013 Sep;9(9):560-9.Canadian Digestive Health Foundation.How nutrition can support gut health and the immune system.Rinninella E, Raoul P, Cintoni M, et al.What is the healthy gut microbiota composition? A changing ecosystem across age, environment, diet, and diseases.Microorganisms. 2019;7(1):14. doi:10.3390/microorganisms7010014Zhang P.Influence of foods and nutrition on the gut microbiome and implications for intestinal health.IJMS. 2022;23(17):9588. doi:10.3390/ijms23179588Better Health.Gut health.Harvard T.H, Chan.The microbiome.Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al.Therapeutic benefits and dietary restrictions of fiber intake: a state of the art review.Nutrients. 2022 Jun 26;14(13):2641. doi:10.3390/nu14132641University Hospitals.Nutrition for gut health.UMass Chan Medical School Center for Applied Nutrition.Fermented foods for gut health.Cory H, Passarelli S, Szeto J, et al.The role of polyphenols in human health and food systems: a mini-review. Front Nutr. 2018;5:87. doi:10.3389/fnut.2018.00087Sorrenti V, Ali S, Mancin L, et al.Cocoa polyphenols and gut microbiota interplay: bioavailability, prebiotic effect, and impact on human health.Nutrients. 2020;12(7):1908. doi:10.3390/nu12071908National Health Service.Good foods to help your digestion.Nicklas TA, O’Neil CE, Fulgoni VL.Consumption of various forms of apples is associated with a better nutrient intake and improved nutrient adequacy in diets of children: National Health and Nutrition Examination Survey 2003–2010.Food & Nutrition Research. 2015;59(1):25948. doi:10.3402/fnr.v59.25948Singh AK, Cabral C, Kumar R, et al.Beneficial effects of dietary polyphenols on gut microbiota and strategies to improve delivery efficiency. Nutrients. 2019;11(9):2216. doi:10.3390/nu11092216Hills R, Pontefract B, Mishcon H, et al.Gut microbiome: profound implications for diet and disease.Nutrients. 2019;11(7):1613. doi:10.3390/nu11071613Harvard Health Publishing.Feed your gut.
Quigley EMM.Gut bacteria in health and disease.Gastroenterol Hepatol (NY). 2013 Sep;9(9):560-9.
Canadian Digestive Health Foundation.How nutrition can support gut health and the immune system.
Rinninella E, Raoul P, Cintoni M, et al.What is the healthy gut microbiota composition? A changing ecosystem across age, environment, diet, and diseases.Microorganisms. 2019;7(1):14. doi:10.3390/microorganisms7010014
Zhang P.Influence of foods and nutrition on the gut microbiome and implications for intestinal health.IJMS. 2022;23(17):9588. doi:10.3390/ijms23179588
Better Health.Gut health.
Harvard T.H, Chan.The microbiome.
Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al.Therapeutic benefits and dietary restrictions of fiber intake: a state of the art review.Nutrients. 2022 Jun 26;14(13):2641. doi:10.3390/nu14132641
University Hospitals.Nutrition for gut health.
UMass Chan Medical School Center for Applied Nutrition.Fermented foods for gut health.
Cory H, Passarelli S, Szeto J, et al.The role of polyphenols in human health and food systems: a mini-review. Front Nutr. 2018;5:87. doi:10.3389/fnut.2018.00087
Sorrenti V, Ali S, Mancin L, et al.Cocoa polyphenols and gut microbiota interplay: bioavailability, prebiotic effect, and impact on human health.Nutrients. 2020;12(7):1908. doi:10.3390/nu12071908
National Health Service.Good foods to help your digestion.
Nicklas TA, O’Neil CE, Fulgoni VL.Consumption of various forms of apples is associated with a better nutrient intake and improved nutrient adequacy in diets of children: National Health and Nutrition Examination Survey 2003–2010.Food & Nutrition Research. 2015;59(1):25948. doi:10.3402/fnr.v59.25948
Singh AK, Cabral C, Kumar R, et al.Beneficial effects of dietary polyphenols on gut microbiota and strategies to improve delivery efficiency. Nutrients. 2019;11(9):2216. doi:10.3390/nu11092216
Hills R, Pontefract B, Mishcon H, et al.Gut microbiome: profound implications for diet and disease.Nutrients. 2019;11(7):1613. doi:10.3390/nu11071613
Harvard Health Publishing.Feed your gut.
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